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The Combat Dietitian

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The Combat Dietitian

Jack Doherty
Bachelor of Exercise & Health Science
Masters of Dietetics 2021
Team member at &
combat.dietitian@gmail.com

05/02/2026

Nutrition is never a straight line. Progress doesn’t happen in perfect weekly blocks, and the people who get the best results aren’t the ones who “try harder”… they’re the ones who learn how to reflect, assess, and adjust properly.

Because real nutrition isn’t just hitting numbers for a few days and hoping the scale moves.

It’s understanding what your body is actually doing week to week, and being able to change the right variable at the right time.

Some weeks your intake needs to shift.
Some weeks your training load is the issue.
Some weeks your sleep is quietly destroying your recovery and appetite.
Some weeks stress, hydration, sodium, digestion, and routine are the real reason progress stalls.

This is why the foundation of long term results is feedback.

Being able to:
• track patterns, not just outcomes
• assess trends, not daily fluctuations
• adjust food based on performance and recovery
• understand when to push and when to pull back
• change multiple pieces at once when needed
• stay consistent without being rigid

Because no plan works forever unchanged.

Your body adapts. Your schedule changes. Your training intensity goes up. Life happens. Your appetite shifts. Your sleep gets disrupted. Your weight fluctuates. Your energy changes.

And the people who succeed are the ones who don’t panic when that happens. They respond with strategy.

That’s the real path to results. Not perfection. Not extremes. Not random changes.

Reflection. Assessment. Adjustment.

Every week. Every phase. Until it becomes second nature.

03/02/2026

Fight Camp Nutrition

DM “fight camp” if ready to get your nutrition right for your year

22/01/2026

If you want more than generic advice, this is where it starts.

Bloodwork takes nutrition from surface-level to precise, built on real insight into how your body is functioning.

No more guessing whether to eat more, less, or differently.

No following random advise.

Just clear, evidence-based decisions that align your nutrition, training, and results.

This is working with your physiology.

19/01/2026

I have spent the last few years experimenting my approach to prescribing nutrition, supplements and training … and what I have found, is that what is best is … a way of eating I can repeat day in day out for many weeks, even months.

This is both from a functional and enjoyability standpoint. Blending the two allows for sustainability over longer period of time, which in essence is the foundation consistency, and in my opinion the real way to achieve the physique and performance changes most are seeking.

People struggle with eating too little, mistiming meals, extremely restrictive and using plans that don’t match their lifestyle.

When calories stay too low for too long:
• You move less without realising
• Training feels harder
• Recovery slows
• Strength drops
• Muscle loss becomes more likely

Then people say:
“I’m barely eating and nothing is changing.”

That’s not a willpower problem.
It’s a structure problem.

The way most should start is:
• Protein spread across meals to support muscle
• Carbs placed around training to fuel sessions
• Fats included to keep meals satisfying
• Fibre balanced so digestion stays comfortable
• Calories set for progress, not burnout

But here’s what most plans miss:

It includes foods you actually enjoy.
Not as a “treat”. Not as a reward.
Just as part of normal eating.

Because when food feels overly strict:
• Hunger creeps up
• Cravings get louder
• Choices get harder at night
• “One off” days happen more often

So yes, there’s structure.
But there’s also chocolate.
Meals out.
Foods that feel normal.

The goal isn’t being “on” or “off” a plan.
The goal is eating in a way you can keep up all year round.

No extreme cuts.
No rebound weeks.
No starting over every Monday.

Just smart fuelling that:
• Supports training
• Improves body composition
• Feels realistic
• Fits real life
• Still delivers results

That’s the difference between short-term weight loss
and long-term physique change.

14/01/2026

PEPTIDES - BPC-157 & Nutrition

“Peptides are the signally molecule, nutrition is the building blocks”

This is not advising you to take peptides, nor to demonise them, but to create discussion and education around a incredibly popular topic and widely used supplements.

12/01/2026

FIGHT WEEK REFUELLING!

DM “fight week” for January offer

07/01/2026

If you train early and hate eating first thing, this is for you.

You don’t need to force food down at 5am to train well.
But you do need to respect fuel timing.

When you train in the morning, your performance is heavily influenced by what you ate the night before, not just what you eat right before the session.

Here’s why

Your muscles store carbohydrates as glycogen, and glycogen is your primary fuel for:
• high-intensity training
• strength work
• conditioning
• hard rounds
• quality output

A carb-focused dinner helps top up those glycogen stores so that when you wake up, your muscles are already fuelled.
That means you can:
• roll, lift, or run hard
• keep intensity high
• feel switched on
• avoid that flat, heavy-legged feeling
…without forcing a big pre-training meal when your appetite isn’t there.

The concept is simple:
Fuel the work ahead, not just the moment before it.
You eat to support tomorrow’s session, not just today’s.
That’s why dinners like this matter.

DM ‘FUEL’ if you want help setting up your training nutrition properly.

05/01/2026

This morning routine is where I anchor my day.

Not to show a “perfect” start, and not something you need to copy exactly, but an example of how a simple, repeatable habit creates structure and momentum early.

The goal of a routine like this is predictability.
When your day has a consistent starting point, you reduce friction later on. Decisions feel easier, planning is more likely to happen, and nutrition becomes something you execute rather than constantly think about.

From a behavioural perspective, habits work because they reduce reliance on willpower. When an action is automatic, it doesn’t compete with stress, poor sleep, time pressure, or decision fatigue. That matters because nutrition isn’t one decision per day. It’s dozens.

This is why habit formation is critical for achieving nutrition-related goals.

Why habits matter for nutrition ex*****on:
• They create consistent meal timing
• They reduce impulsive eating later in the day
• They increase the likelihood of planning and preparation
• They stabilise energy levels and hunger cues
• They allow adherence even when motivation is low

How to build effective nutrition habits:
1. Start with a fixed cue
Attach the habit to something that already happens every day, such as waking up, brushing your teeth, or your first coffee. This routine begins immediately after waking, which removes the need to decide when it happens.
2. Keep the action small and specific
Vague goals don’t form habits. “Eat better” is too broad. “Prepare breakfast” or “log the first meal of the day” is concrete and repeatable.
3. Prioritise frequency over intensity
Consistency at 70% done daily will always outperform perfect ex*****on done occasionally.
4. Design the environment to support the habit
Prep food in advance, place supplements where you’ll see them, set reminders. The easier the behaviour is to perform, the faster it becomes automatic.
5. Measure consistency, not outcomes
Early success is showing up. Body composition, performance, and health outcomes come later as a result of sustained ex*****on.

30/12/2025

2025 comes to a close and what an expect year

6 International Fight Week - Saudi Arabia, London, Orlando, Miami, Nashville, New York

Thailand Fight Camp & Fight at Bangla Stadium

Multiple Body Recomps

Hyrox Event

And working with 100’s of people around the world from various sports and ways of life to achieve their goals

So much broth, learning and perspective change this year …. Here’s to a bigger and better 2026!

17/12/2025

Fat loss is not built huge life changes
It is built on habits

Habit formation is one of the key foundations for executing a fat loss phase effectively

When behaviours are repeated consistently they become automated
Less decision fatigue
Less reliance on willpower
More consistency

That is where results actually come from

The goal is not to follow a nutrition plan for a few weeks
The goal is to turn simple, repeatable actions into a nutrition lifestyle

When habits run in the background
Fat loss becomes easier
Results become sustainable
And maintenance stops feeling like a battle

Build habits first
The outcome takes care of itself

15/12/2025

HYROX is not just fitness, it is fuel strategy.

Endurance plus repeated power under fatigue demands high carbs, controlled protein, and low fat to keep energy stable and digestion fast.

Fully fuelled athletes hold pace when others fade.

HybridAthlete RaceFuel PerformanceNutrition EnduranceFuel Glycogen TrainToPerform CompetitionFuel SportsDietitian

11/12/2025

Improving your gut health isn’t about a complete overhaul.
It’s about consistent habits that support digestion, reduce inflammation and keep your energy stable.
Start with the basics: fibre, hydration, regular meals, daily movement and managing stress.
Small changes add up fast when your gut finally gets what it needs.

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